Once …

… breathe deeply in and out. Whether during sports, in stressful situations or in everyday life. Our breathing regulates our well-being. Especially in hectic situations. During my volleyball practive, I notice that after strenuous plays or frustrating situations, my breathing becomes irregular and hectic. The mindset AOB (Awareness Of Breath), I learned from an American volleyball player, helped me alot. 10 seconds of deep breathing in and out to reboot the complete body and mind.
In the coming posts, I will share with you some relaxation techniques to complete my stress series.

Breathing meditation (3 to 15 minutes)

  • Take a relaxed seat
  • Set a comfortable alarm
  • Close your eyes and surrender your body completely to the chair.
  • Realize that the next few minutes are all yours and that you can take the time with a clear conscience.
  • Notice the sounds without judgment.
  • Afterwards watch your thoughts for a few moments, also without judgment
  • Now direct your attention to your breathing. Find your personal rhythm. Breathe without effort. You don’t have to do anything, just be aware of your breath.
  • At the wake-up sound stretch and yawn once extensively.
roller coaster people sky looping clouds
Who does not know it. A wild roller coaster ride and your breath stops. Adrenaline shoots through the body, the heart beats faster and faster. At the end of such a ride, you have to take a deep breath.

Things …

… that I can change. These impulses for self-management may be helpful:

  • Give structure to the following day. Structures provide security and thus lead to a reduction in stress.
  • Don’t plan too full. Do not plan more than 60% of your working time.
  • Schedule breaks. Plan enough breaks and take them with a clear conscience. Only when you take care of yourself can you take care of others.
  • Set priorities. Priorities should be set when planning your day.
  • Set highlights. Give the day a highlight that you look forward to.
  • Keep an open mind to enjoyable things. One should be receptive to random beauties of the day.
  • Deliberate start to the day. A hectic start to the day, usually drags a hectic day behind it.
  • Pause and see successes. One should take the time and look at what has been accomplished and not only at the unfinished things.

What helps you to structure your day?

Nightsky Stars Trees
It is not always a matter of course to be able to experience such a beautiful and clear starry sky in a city flooded with light.

Planning is in progress …

… at full speed, but only a part of it is visible on this website. Therefore we ask for your understanding if some links do not work or if the events of the last semester are still visible. In any case, the overview page is already working. There you can already see what we have planned for you for the coming semester. And, good news, all events are already set up. We are looking forward to you and the new semester.

A picture from last winter: Let’s see how snowy the upcoming winter semester will be. Our seminars work in snow, too. Promised.

All a question …

… of mindfulness. Many everyday things you do automatically, without thinking about it. But you can use everyday moments and do them consciously and attentively. Just mindful.

Here is an example: Sitting

Sit on a comfortable chair. Sit back and relax. Place your hands in your lap. Your right hand rests loosely on your left hand. Relax. Feel the weight of the upper hand on the lower hand. Change the hand position. Observe: What is different? What is the same? Feel yourself. Direct your attention to the whole body. How do you sit on the chair? Consciously notice the posture of your shoulders, your upper body, your arms, your legs. Notice yourself sitting on the chair.

My tip: Just try it out. Once a day, for five or ten minutes. After a week you will notice that it does you good.

HIking People Mountain Snow Sky
Especially when hiking through uneven terrain, mindfulness is required with every step.

The ultimate career path…

… is many people’s dreams. But sometimes it is not so easy to figure out the direction you need to follow. There is not a visual shiny goal on the horizon to walk to. Rather you need to dig a little deeper and understand your strengths, weaknesses, and interests. Keep this list in your head when you are seeking out job opportunities. In such a situation, it is easy to fall into an anxious pattern, with many negative thoughts. But It is important to trust your gut feeling.

While it is true that no one knows you better than yourself, it is sometimes confusing and stressful to figure out how these interests could be translated into the job market. Here is where the Career Center comes in. We offer workshops as well as individual coaching. Maybe we can help narrow down your options so that you can make a decision that is suitable for you.

Don’t hesitate to contact us for further questions or to make an appointment. See you soon!

Words …

… which transform.

The 80/20 principle
Most of the time, 80% or less is already enough for a project or task to be well done. The remaining 20%, often even significantly more, only serve as the finishing touch. The last 20% are not absolutely necessary for success.
It’s a good idea to remember this principle from time to time when things get really stressful again. Maybe the really important work has already been done.

mountains hiking sky clouds sun
Our life is like a hike. Always wanting to give 100 percent doesn’t always get us safely to our destination. Take your time and enjoy the journey.

Searching for a job…

… can be stressful, disappointing, and seemingly fruitless. Here are three keywords to remember when you are feeling lost and need to reorient yourself: Search criteria, Job board, and networking.

First, Search Criteria. It is possible to use the same words in the Search Criteria of job boards, but it is important to remember that this could be limiting. Use the method of ‚Word clouds‘ to explore new keywords which could help you find more job ads, or to introduce new career ideas you were not considering before.

Second, Online Job Boards. These online Job databases could be holding your future job. Aside from the popular online job boards, remember to check out the job boards sections of newspapers, you might be surprised by the job ads you find there.

Third, networking. Whether it is through internships, part-time jobs, professors, or even fellow students. It is important to have contact with people in your field of study. This network could also take place digitally through any of the major networking sites. You never know who might contact you out of the blue with a job opportunity!

You can reach out for coaching with us at the career center by writing an email to info@career.uni-siegen.de

It is normal to lose your way from time to time, but always remember that it is possible to reorient yourself back to your destination.

First things …

… first. Set priorities. Who does not know this recommendation? A full schedule and several tasks to be done: in studies, at work, in private life, where do you start? Where do you stop? Too few hours in the day.
The Eisenhower Square helps to find the way to set priorities. The trick: The tasks are divided into the categories of importance and urgency.

Bed Clothes Cereal Bar Medication Hike Toiletries
Priorities must also be set for the multi-day hut tour. What is necessary and what is superfluous. Every kilo less relieves one during the hike.

It is the Interview day…

… and you are really nervous. This job is everything you wish for at the moment. How can you deal with your nerves and do well in the interview? I picked up five tips on the Career Service seminars and I would like to share them with you.

First, remember that they picked your application out of tens others and wanted to meet you. This should calm you down and remind you that they think you will be a valuable asset to their enterprise.

Second, Go over your application papers and identify your points of strength, this should boost your self confidence on the day of the interview.

Third, if the interview takes place online, make sure to test your device, sound and network one day before. Decide on a quiet location so that you are not distracted. Early preparation would leave you with plenty of time to realx on the day of the interview.

Fourth, make use of the Loci method. This should calm you when you get nervous, because you will remind yourself that all the information you need to recall for this interview, are safely stored. So take a deep breathe, take your time to answer and speak confidently.

Fifth and most importantly. Understand that feeling nervous and stressed is nomral. Remind yourself with this when you feel the familiar butterflies in your stomache or when your hands start shaking. The interviewers know that as well. You will not be their first applicant to interview. Showing some signs of stress shows them that you care about this job, so relax, and show them how much you deserve this job.

Your three daily cups of coffee might be too much on your interview, stay hydrated with water and remember that your body is already alert on this important day.

Earthquake early warning systems …

… are based on a network of reliable sensors. It detects seismic waves, evaluates them and automatically activates a warning signal. There is also an early warning system for stress. We can react to it. But this only works if we are mindful. There are three categories: physical symptoms, our own behavior and the reaction of the environment.

Physical symptoms: sleep disturbance, fatigue, eyelid fluttering, stomach distress, rapid heartbeat, high blood pressure.

My behavior: Hasty and restless, excessive consumption of coffee, tea, sweets, denial of stress, no time for free time

Reaction of those around me: Friends who no longer contact me, co-workers who no longer contribute colleagues who withdraw from work

And as with all warning signals, they want to be taken seriously. Overhearing them and just carrying on is not a good idea. So take action and change something.

Hall Art Exhibition BTS Totem Symbols James Jean
Unlike an earthquake, over which we have little influence, we can regulate our own sensations. Here I visited an art exhibition of my favorite band. Just escape from everyday life for a while.